SWBKRUN Mentor Group-"Off Season?" What is that?!!

Pro

4100

Wherever the trail takes me, WA.

Subject: RE: SWBKRUN Mentor Group-Closed! TIME TO TRAIN!

Guys bouncing out of town on a whime.... Have a great weekend, and good luck to all the racers! GO GET EM!

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Elite

4108

Calgary,AB,Canada

Subject: RE: SWBKRUN Mentor Group-Closed! TIME TO TRAIN!

SSMinnow - 2009-05-01 3:18 PM

TrevorC - 2009-05-01 2:39 PM When he says "get some salt" doesnt he just mean potassium, ie. sports drink,gels, bananas that kind of thing?

Uh, no! Salt means sodium! You can buy capsules like S!Caps or Endurolytes and they contain sodium, potassium and maybe magnesium. If you are white on your clothes or face post race you are blowing out sodium at a higher rate and it should be replaced through sports drink for sure and potentially these other products, especially if you are noticing cramping. I take a precautionary S!Cap every hour, including one before the race, but I am pretty crusty by the end of a long day regardless of how warm it is.

Brain fart!! See Suz that is why I look to you. Salt..Sodium Cloride-Salt....Potassium Cloride--umm not salt.

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Master

1467

Small Town

Subject: RE: SWBKRUN Mentor Group-Closed! TIME TO TRAIN!

Almost!! I finished my 5k tonight in 20:56. My avg pace was 6:45 - I needed a max of 6:20. So close, but still a PR 5k for me... even faster than my 5k in the Du last weekend. Good things to come this year! Thank you all for the encouragement.

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Champion

6973

marietta

Subject: RE: SWBKRUN Mentor Group-Closed! TIME TO TRAIN!

JHagerman - 2009-05-01 9:36 PM Almost!! I finished my 5k tonight in 20:56. My avg pace was 6:45 - I needed a max of 6:20. So close, but still a PR 5k for me... even faster than my 5k in the Du last weekend. Good things to come this year! Thank you all for the encouragement.

great job brother! pr to come shortly

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Extreme Veteran

689

Subject: RE: SWBKRUN Mentor Group-Closed! TIME TO TRAIN!

SSMinnow - 2009-05-01 2:25 PM

Good luck racers! Would you promise to post at least a couple of words about your stellar performance over the weekend? Some of us are living vicariously through your experiences!

Steve, Tony, et al, can you stand another CT question? What is calibration? and why am I doing it? The little machine says it is at 2:00, but for an upcoming TT for my new coach, he said ideally it should be between 2.5-3.0. What the heck?

I could use every last one of you thinking good thoughts about my swimming progress this weekend (hell, how about all year?). I am taking a big step backwards to fix the ongoing flaws identified in my underwater video. Basically, my workouts are 80% drills and 20% translation into actual swimming. First flaw I am working on is FQS, my extended arm tends to drop too soon which puts me off balance. I can do the catch up using B2, but flail around using B3 and translating it into the actual stroke is awful. What kind of things did you think about when taking a drill to actual swimming?or did it just come naturally?

Suzy

during my lessons when we work on new drills, I'm pretty bad at them and all I think about is "it will help me in the long run." When I swim by myself I work on the drill and on endurance and still think "it will help me in the long run." Since I've been taking lessons my times are slower compared to last month but I'm still thinking the same thing and also that the new technique will help with the OWS and my endurance. BTW I thing a lot of people drop their arm to soon in their pull. That's why my new coach and from i remember Tony's coach recommended similar strokes. The one similar to the catch-up drill.

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Extreme Veteran

689

Subject: RE: SWBKRUN Mentor Group-Closed! TIME TO TRAIN!

JHagerman - 2009-05-01 10:36 PM Almost!! I finished my 5k tonight in 20:56. My avg pace was 6:45 - I needed a max of 6:20. So close, but still a PR 5k for me... even faster than my 5k in the Du last weekend. Good things to come this year! Thank you all for the encouragement.

That's an amazing time! great job.

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Champion

7163

Verona WI--Ironman Bike Country!

Subject: RE: SWBKRUN Mentor Group-Closed! TIME TO TRAIN!

trying1 - 2009-05-02 5:13 AM

JHagerman - 2009-05-01 10:36 PM Almost!! I finished my 5k tonight in 20:56. My avg pace was 6:45 - I needed a max of 6:20. So close, but still a PR 5k for me... even faster than my 5k in the Du last weekend. Good things to come this year! Thank you all for the encouragement.

That's an amazing time! great job.

Jeremy--X2. Really nice job. Is one of your ancestors a Kenyan?

Rob--I laughed at your comment. After I wrote it, I knew someone would say that to me!

Trevor--you can count on me to be your comment police. I will make it my May mission!

Suzy

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Subject: RE: SWBKRUN Mentor Group-Closed! TIME TO TRAIN!

JHagerman - 2009-05-01 10:36 PM Almost!! I finished my 5k tonight in 20:56. My avg pace was 6:45 - I needed a max of 6:20. So close, but still a PR 5k for me... even faster than my 5k in the Du last weekend. Good things to come this year! Thank you all for the encouragement.

Wow, so fast at the beginning of the season. You are awesome! Nice job.

Edited by Havin'Fun 2009-05-02 6:40 AM

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Master

1952

Guelph, Ontario

Subject: RE: SWBKRUN Mentor Group-Closed! TIME TO TRAIN!

Jeremy That is a fantastic time. Congrats on the PB

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Champion

9060

Charlottesville, Virginia

Subject: RE: SWBKRUN Mentor Group-Closed! TIME TO TRAIN!

Awesome job Jeremy.

Making breakfast and getting ready to head up to NJ. Visiting the Crayola factory then off to dinner at a brewpub. I figure since it's just a TT I can have a beer or two the night before...

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Subject: RE: SWBKRUN Mentor Group-Closed! TIME TO TRAIN!

Went out for an early morning ride and 2 blocks from my house (at the end of my ride) I got a flat. I am so glad! Have been telling myself I need to practice changing my tire. Now I definitley will.

Hope everyone else has a great weekend.

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Expert

1010

Greer, SC

Subject: RE: SWBKRUN Mentor Group-Closed! TIME TO TRAIN!

tahrens - 2009-05-01 10:42 AM I'll let you know Saturday afternoon if "winging" it can get you through a HIM!!!! For the most part, my life has not allowed me to follow too tight of a training schedule, so I have winged my training for the past 2 years. Tomorrow's race is more of a test of my endurance and mental training. However, I recognize that I'm at that point where I need to take the next step to improve, whether that be coaches or following a tighter training plan. Also, I am toying with the idea of doing a marathon at the end of the season and if I commit I will get a good plan for that.

Kind of late, but good luck Tracy!

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Expert

1010

Greer, SC

Subject: RE: SWBKRUN Mentor Group-Closed! TIME TO TRAIN!

JHagerman - 2009-05-01 10:36 PM Almost!! I finished my 5k tonight in 20:56. My avg pace was 6:45 - I needed a max of 6:20. So close, but still a PR 5k for me... even faster than my 5k in the Du last weekend. Good things to come this year! Thank you all for the encouragement.

At that pace, did your feet ever touch the ground? That is flying! Great job!

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Expert

1010

Greer, SC

Subject: RE: SWBKRUN Mentor Group-Closed! TIME TO TRAIN!

It has been one week since my race and I haven't done anything! Sunday and Monday, my legs were pretty sore so some rest was in order. Tuesday through Friday, I just haven't had the desire to do anything! That is really weird. I've never felt like that. Anyone else ever feel that way? My HIM training begins one week from tomorrow. My plan is to ease back into training for this week. My PT told me I did only had to restrict my run workouts for one week.

After my longest race so far and I think I am finally coming down off the high. Now it is back to work. Olympic Goal - 2:40 - accomplished. HIM Goal - 6 hours or less - in progress.

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Elite

4108

Calgary,AB,Canada

Subject: RE: SWBKRUN Mentor Group-Closed! TIME TO TRAIN!

Nice work Jeremy that is blazing!!!
And to you others racing today and tomorrow... KILL IT!! Tracy is busting 6 hrs, I can feel it.

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Master

1467

Small Town

Subject: RE: SWBKRUN Mentor Group-Closed! TIME TO TRAIN!

Jeepguy2358 - 2009-05-02 9:29 AM

It has been one week since my race and I haven't done anything! Sunday and Monday, my legs were pretty sore so some rest was in order. Tuesday through Friday, I just haven't had the desire to do anything! That is really weird. I've never felt like that. Anyone else ever feel that way? My HIM training begins one week from tomorrow. My plan is to ease back into training for this week. My PT told me I did only had to restrict my run workouts for one week.

After my longest race so far and I think I am finally coming down off the high. Now it is back to work. Olympic Goal - 2:40 - accomplished. HIM Goal - 6 hours or less - in progress.

You just ran an Oly, I think I'd be whipped too! I've had those weeks where nothing sounded at all interesting to me. It's good to take time to ease into your next routine. You'll be working hard these next few weeks.

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Champion

6973

marietta

Subject: RE: SWBKRUN Mentor Group-Closed! TIME TO TRAIN!

Jeremy is on the cover of "Men's Health". I'm on the cover "Beer Drinkin' Slobs". Only threw back a sixer last night and ran a 5k PR this morning! Thanks for all the feedback gang. I knew I could count on you!!!!

24m 24s

3.10 miles

07m 52s/Mi

I tossed the watch and just ran. If felt great. I'll get to 23! Awesome to go w/ another BT'er too.

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Champion

7163

Verona WI--Ironman Bike Country!

Subject: RE: SWBKRUN Mentor Group-Closed! TIME TO TRAIN!

Jeepguy2358 - 2009-05-02 8:29 AM

It has been one week since my race and I haven't done anything! Sunday and Monday, my legs were pretty sore so some rest was in order. Tuesday through Friday, I just haven't had the desire to do anything! That is really weird. I've never felt like that. Anyone else ever feel that way? My HIM training begins one week from tomorrow. My plan is to ease back into training for this week. My PT told me I did only had to restrict my run workouts for one week.

After my longest race so far and I think I am finally coming down off the high. Now it is back to work. Olympic Goal - 2:40 - accomplished. HIM Goal - 6 hours or less - in progress.

I'm definitely the opposite. Want to start working on the next thing right away. I actually think your approach is better, especially as you are going through PT. It gives your body time to heal so you can kick in the training full force. If I start training too hard too soon, it takes me a lot longer to kick things into high gear. I'm trying to remember that as I enter my 3rd week of recovery

.

Looks like a lot of this group are all doing an HIM in September. Should be be good movitation for all of us!

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Champion

6973

marietta

Subject: RE: SWBKRUN Mentor Group-Closed! TIME TO TRAIN!

JHagerman - 2009-05-02 9:26 AM

Jeepguy2358 - 2009-05-02 9:29 AM

It has been one week since my race and I haven't done anything! Sunday and Monday, my legs were pretty sore so some rest was in order. Tuesday through Friday, I just haven't had the desire to do anything! That is really weird. I've never felt like that. Anyone else ever feel that way? My HIM training begins one week from tomorrow. My plan is to ease back into training for this week. My PT told me I did only had to restrict my run workouts for one week.

After my longest race so far and I think I am finally coming down off the high. Now it is back to work. Olympic Goal - 2:40 - accomplished. HIM Goal - 6 hours or less - in progress.

You just ran an Oly, I think I'd be whipped too! I've had those weeks where nothing sounded at all interesting to me. It's good to take time to ease into your next routine. You'll be working hard these next few weeks.

X2. That's an awesome OLY time!

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Elite

3072

san francisco

Subject: RE: SWBKRUN Mentor Group-Closed! TIME TO TRAIN!

WTG, Jeremy, that is really terrific!

John, 24:24 is nothing to scoff at for a 5K, especially if you had a few beers last nite!!!

Positive Vibes for Tracy!!!

Chris, a week of recovery is excellent, esp. if HIM training is starting in a week. Your body knows what is best, it's our minds that sometimes interfere. So in this case, listen to your body, oh, yes and your PT.

Praying for some sunshine out here on the left coast

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Master

1467

Small Town

Subject: RE: SWBKRUN Mentor Group-Closed! TIME TO TRAIN!

Wow, so I know this will sound a little nuts, but trust me and try it.

First: I made my own humus today.
     1 can Garbonzo beans
     A little bit of soybean oil
     Splash of lime juice
     Quick grab of pine nuts
Blend them all together until smooth... I then added more oil until I got the consistency that I wanted.

Second: I was craving some tuna fish.
   1 med size can of albacore tuna in water
     1 squirt of dijion mustard
     A dab of Helmans mayo (made with canola oil)
     Took a bunch of the homemade humus
Mix them all together and then at the last minute decided to add in a touch of some roasted red pepper salsa.

Third: Broil it!
     Toasted some WW bread
     Layed the bread out on a baking dish and layered on the tuna/humus mixture
     Broiled it on high until the top was just bubbling and turning brown
     Put a slice of cheese on top of each piece (unfortunately I only had American Kraft singles - I sure any 'real' cheese would be good).
     Broiled just a touch longer until the cheese was melted and on the verge of bubbling.

Lastly: wait until it was just cooled down enough to eat and then I threw it down!!

My wife thought I was crazy as I mixed it all together, but this was some good stuff! I wouldn't lie to you. I'm not sure what the calorie/fat/protien/hubub totals, but it was yummy.

*I know, I measure like they do on TV, some 'o dis and some 'o dat*

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Master

1467

Small Town

Subject: RE: SWBKRUN Mentor Group-Closed! TIME TO TRAIN!

Ohh and some people like to add Tahini sauce to their humus, I just didn't have any at the house laying around waiting to be used.

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Elite

4108

Calgary,AB,Canada

Subject: RE: SWBKRUN Mentor Group-Closed! TIME TO TRAIN!

Tracy,Tracy???

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Master

2436

Apex, north carolina

Subject: RE: SWBKRUN Mentor Group-Closed! TIME TO TRAIN!

I AM A HALF IRONWOMAN! Take the half iron and mix it with all the sweat and water and I guess that makes me a Rusty Woman! For Rob I am half iron half sugar.

Sorry guys I didn't meet the time goal, in fact I went WAY over. I really am not a strong runner and it showed today. After 7 miles and 6 hours my body had had enough. Total time was 7:20 by my watch. Everything but the second half of the run went very well. Swim was 52 minutes and considering I have a slight black eye from getting nailed in the eye in the last 500 yds, I'm cool with that. T1 went very smooth and I think it was in the 5 minute mark, depending on where the timing mat was. It was a very long way from the lake to transition. I KILLED IT ON THE BIKE!!! Averaged 16.7 mph baby and that with a head wind and swirling gusts for 40 miles. It is a completely flat course which means you NEVER stop pedaling. Basically it was a 3 hour trainer ride with a head wind. T2 was very quick and I felt really strong for the first 4 miles of the run, okay for the next 3, and then really struggled bringing it in. Did a lot of walking and there wasn't a muscle in my body that didn't hurt! I tried to run a part of every mile after mile 7 and did manage to run in the last 1/2 mile. I shed some tears at mile 11 when I saw my watch tick past the 7 hour mark. It was/is very mixed emotions. I am slightly embarrassed at my time, yet I couldn't be prouder of my effort. I now know what it means to truly leave it all out on the course, both physically and emotionally! My take home message from this is I still have a long way to go with my running, but I've come a long way too. When I started I couldn't run 1/2 a mile. My husband was crying more than me as I RAN accross that finish line! I am very proud of myself! Besides, I really did kick butt on the bike!

I'll post my race report and pictures tomorrow. Now I am going to get some diaper rash ointment (7 hours with a wet weggie is not cool) and ice my feet!

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Subject: RE: SWBKRUN Mentor Group-Closed! TIME TO TRAIN!

Way to go Tracy! Solid effort! And even though the time was different that what you were hoping for, you did an awesome job. Nice job.

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SWBKRUN Mentor Group-"Off Season?" What is that?!! (Page 36)

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